Sitting in staff pose, bend your right knee and place your right ankle on your thigh just above your left knee. Keep your left leg engaged by flexing your left foot.

Flex your right foot, and press the palm of your left hand against the sole of your right foot, pressing them into each other in opposition. At the same time, use your right hand just above your right knee to press your thigh down firmly but without force. Hold for three breaths.

Gently bounce the knee up and down to lubricate the hip joint.

Gradually bend forward as far as you can comfortably, engaging your abdominal muscles to support and lengthen your spine.

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